7 Best Foods to Increase Fertility in Men and Women

By smriti vajpeyi| Last Updated at: 24th Sept '25| 16 Min Read

Overview

Did you know that what you eat can influence your fertility health? Whether you're trying to conceive or simply planning for the future, your diet can make a big difference. Plenty of research and studies have been conducted by doctors and specialists that have proven a strong connection between diet and fertility health. As science says, infertility can arise in both men and women. Fertility is affected by various factors, including lifestyle, environmental toxins, and genetics. If you're looking for foods to increase fertility, you've reached the right place.

Filled with adequate nutrition, adding fertility-boosting foods for women and men to your daily meals can significantly improve reproductive health and overall well-being. This blog will provide you with the best diet to increase fertility for both men and women.

Let’s explore the 7 Best Foods to Increase Fertility in Men and Women, and how they can help improve your chances of conception.

1.Spinach and Moringa Greens: Superfoods to Increase Fertility

Leafy greens like spinach and moringa are among the top foods to increase fertility because of their high folate and iron content. Folate is essential for DNA synthesis, which reduces the risk of genetic abnormalities in both eggs and sperm, while iron supports ovulation and reproductive function.

For Women

It improves egg quality and supports healthy ovulation.
Helps maintain regular menstrual cycles.
Reduces the risk of anemia and supports overall energy levels.
Protects eggs from damage and supports a healthy pregnancy.

For Men

Enhances sperm count, motility, and overall quality.
Supports reproductive hormones and energy levels.
Helps reduce damage to sperm cells.
Contributes to overall reproductive health and vitality.

A fertility-friendly diet with these greens can naturally improve the chances of conception.

2.Almonds and Walnuts:

Nuts are the powerhouse of nutrition especially almonds and walnuts are packed with omega-3 fatty acids, vitamin E, and zinc. These nuts are among the best foods to enhance fertility in men and women as they reduce inflammation, enhance sperm structure, and improve egg viability.

For Men:

Omega-3s in walnuts enhance sperm motility, while vitamin E in almonds protects sperm from damage.
Zinc in almonds supports healthy testosterone levels.
Walnuts reduce oxidative stress, improving reproductive health.

For Women:

Healthy fats in almonds support estrogen and progesterone balance.
Antioxidants in walnuts improve ovarian function and egg quality.
Vitamin E in almonds strengthens the endometrial lining.

A handful of almonds and walnuts daily can be a simple yet effective step to support reproductive health.

3.Pumpkin Seeds

Being rich in zinc, pumpkin seeds can help in sperm production and testosterone levels. These seeds are a plant-based powerhouse of fertility-boosting nutrients. Pumpkin seeds are considered one of the best foods to improve sperm quality and count and female fertility.

Packed with antioxidants, this can protect egg and sperm cells from damage. Including this in your diet will increase fertility, and help in conception.

Here are some simple ways to enjoy them:

Snack raw or roasted - Eat a handful of pumpkin seeds as a healthy snack.
Add to smoothies - Blend them into smoothies for a nutrient boost.
Mix with yogurt or oatmeal - Sprinkle on breakfast bowls for extra crunch and nutrition.
Use in salads - Toss them into salads for added texture and minerals.
Blend into spreads - Make pumpkin seed butter for a fertility-friendly spread.
Add to baked goods - Use in bread, muffins, or granola bars.
Include in soups - Garnish soups with roasted pumpkin seeds for extra nutrients.

4.Bananas: Easy Food to Increase Fertility

Filled with excellent sources of vitamin B6 and potassium, Bananas are the budget-friendly and best food to increase fertility in both males and females. A well-balanced hormonal system is key to fertility, and vitamin B6 plays a role in regulating menstrual cycles and testosterone levels.

How Bananas Help:

Boosts Sperm Health - Enhances sperm count and motility.
Regulates Hormones - Supports balanced estrogen, progesterone, and testosterone levels.
Improves Egg Quality - Provides vital nutrients for healthy ovulation.
Reduces Stress - Magnesium helps lower cortisol, improving conception chances.
Supports Pregnancy - Folate aids fetal development.

How to Include Bananas in Your Diet to Increase Fertility:

Eat as a snack - A quick and nutritious way to fuel your body.
Blend into smoothies - Combine with nuts and seeds for an extra fertility boost.
Add to oatmeal or yogurt - A great way to start your day with essential nutrients.
Use in baking - Make banana bread or muffins for a fertility-friendly treat.
Pair with nut butter - Enhances healthy fat intake, beneficial for reproductive health.

5.Garlic: A Nutrient-Rich Superfood to Increase Fertility

Garlic is a natural fertility booster filled with essential nutrients that support reproductive health in both men and women. Garlic contains selenium and allicin which is highly beneficial. Selenium improves sperm motility, while allicin enhances blood circulation to reproductive organs. Garlic also has anti-inflammatory properties that help regulate hormones and support overall reproductive wellness.

How Garlic Benefits Men

One of the Best Foods to Improve Sperm Count and Quality: Selenium in garlic enhances sperm production and motility.
Boosts Testosterone Levels: Allicin helps reduce stress hormones, supporting healthy testosterone levels.
Improves Blood Flow to Reproductive Organs: Enhances circulation, aiding in better sperm quality.
Protects Sperm from Damage: Antioxidants shield sperm cells from oxidative stress, improving fertility.
Strengthens Immune Function: Reduces infections that may impact reproductive health.

How Garlic Benefits Women

Supports a Diet to Improve Egg Quality: Rich in antioxidants, garlic protects eggs from oxidative damage.
Balances Hormones: Helps regulate estrogen and progesterone, supporting regular ovulation.
Enhances Uterine Health: Anti-inflammatory properties promote a healthy environment for conception.
Improves Blood Circulation: Ensures optimal nutrient flow to reproductive organs for better fertility.
Strengthens Immunity for Reproductive Health: Prevents infections that may interfere with conception.

Ways to Eat: Add minced garlic to soups, stir-fries, or salad dressings

6.Citrus Fruits - Diet to Increase Fertility

Citrus fruits like Oranges, Lemons, and Grapefruits are rich in vitamin C, a key antioxidant that helps improve egg and sperm quality by reducing oxidative stress. Including citrus fruits in your diet can naturally enhance fertility and improve overall reproductive wellness.

Health Benefits:

Enhances iron absorption, which is crucial for reproductive health.
Protects sperm and eggs from oxidative damage.
Supports immune function, which is essential for fertility.

Incorporating citrus fruits into your daily meals is a simple and delicious way to support reproductive health. These foods to increase fertility can be consumed in multiple ways to maximize their benefits.

Start Your Day with Citrus - Have a glass of fresh orange juice or warm lemon water in the morning.
Add to Salads and Smoothies - Include grapefruit, tangerines, or oranges in salads or blend them into fertility-boosting smoothies.
Snack on Citrus - Keep sliced oranges or mandarins as a refreshing snack rich in antioxidants.
Use as a Natural Dressing - Drizzle lemon juice over meals to enhance flavor and nutrient absorption.
Pair with Nuts and Seeds - Combine citrus fruits with almonds or pumpkin seeds, as they work together as foods to enhance fertility in both men and women.

7.Omega-3 Fatty Acids: Best Food to Increase Egg and Sperm Quality

Omega-3 fatty acids, found in fatty fish like salmon and seeds like flaxseeds, are crucial in a diet to improve egg quality and sperm motility. They regulate hormones and boost blood flow to reproductive organs, making them an essential part of a diet to increase fertility.

Why It Matters:

Enhances blood circulation to reproductive organs.
Regulates hormone production for better fertility.
Improves cervical mucus and sperm motility.

Easy Ways to Include Omega-3s:

Eat grilled or baked salmon twice a week.
Add flaxseeds to smoothies or yogurt.
Use chia seeds in overnight oats.

Conclusion

Incorporating these foods to increase fertility into your daily diet can significantly impact reproductive health. These 7 best foods to increase fertility provide essential nutrients that support hormonal balance, improve egg and sperm quality, and enhance overall fertility.

However, while diet plays a vital role, maintaining a healthy lifestyle is equally important. Regular exercise, stress management, and avoiding harmful substances like tobacco and alcohol can further boost your chances of conception.

Start including these foods to improve fertility today and take a step towards a healthier, fertility-friendly lifestyle!

Author Profile:

Dr. S. Pradeepa, MBBS, DGO, DNB (OG), MNAMS, FICOG, is the Vice President and Senior Consultant IVF & ART Specialist at Sudha Fertility Centre. With vast experience in reproductive medicine, she is dedicated to guiding couples through their fertility journey with compassionate care and evidence-based treatments.